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What's a super food?

After hearing all the hype about super foods, are you still unsure about what they are? According to livestrong.com, they are foods that have minimal processing and are packed with vitamins, minerals and other nutrients.

Livestrong.com recommends thinking about the colors of the rainbow when picking out healthy super foods. Bright fruits and vegetables are high in antioxidants, low in calories and full of flavor.

We've compiled a list using livestrong.com and webmd.com to find items you should be adding to your grocery list, as well as some tips about how super foods work well with what you already eat.

1. Avocados

Avocados help with your overall health. They can reduce cancer, heart disease and diabetes, while containing 11 to 17 grams of fiber per serving. They are also high in lutein, which promotes skin health. Substitute mayonnaise for 2 tablespoons of avocado to up the ante on your sandwiches.

2. Fish

Salmon, tilapia and chunk light tuna are excellent sources of omega 3 fatty acids. The human body doesn't produce it naturally, but the brain uses omega 3 for growth and development. It is recommended to look for mercury-free fish when shopping.

3. Berries

Summer is the perfect time to get fresh fruit, so load up! Blueberries are the much-overlooked star of the berry family. They are packed with fiber, vitamins A and C and help reduce inflammation. Cranberries, strawberries, raspberries and black currants are all great choices as well. Eat them alone or make your own parfait with nuts and low-fat Greek yogurt -- two other super foods!

4. Almonds

Almonds contain vitamin E, which will help your body fight off infections. Just 1 ounce of these nuts meets 15% of your daily need. Replacing carbs with almonds in your diet could help with weight loss, but with moderation. Nuts are high in fat. Sprinkle a small amount over your salad or bake them with a chicken dish.

5. Sweet Potatoes

Opt out of white potatoes (or the boxed flakes) and try some sweet potatoes. They contain potassium, vitamin A -- which will promote eye health -- and could help you slim down. To get the most nutrients out of this super food, bake it with the skin still on and eat all of the potato. You can also eat them mashed, cut into fries or put into soup.

6. Kale/Spinach

The benefits of kale and spinach seem to be endless, and they hardly contain any calories! One serving of kale contains more than your daily need for vitamin K, which aids blood clotting and strong bones. Additionally, it can help prevent cataracts. Spinach is packed with fiber, calcium, iron and vitamins A, B and C. When picking out kale and spinach, the darker the color, the better. Eat them raw in a salad or steam them as a side dish. Kale can also be dried out to make chips.

7. Tea

Tea can be drank year-round either hot or cold and contains ECGC, an antioxidant that inhibits cancer cell growth and lowers cholesterol. Green tea made from leaves (instead of tea bags) is the best kind to drink for nutrients. You can even eat the leaves afterward. Add some flavor and add some orange peels to your drink.

8. Beans

Beans come in a wide variety and are a great alternative source of protein to fatty red meats that are full of sodium. Beans will keep you fuller longer and don't affect your body's blood sugar or insulin levels. Garbanzo beans (chickpeas) have magnesium and zinc that boost your immune system and bone strength, and they work well on salads. You could also try lentil soup or chickpea hummus with vegetables or chips.

9. Eggs

You might already know that eggs are a good source of protein, but you may not have known that they are considered a super food. You can cut out most of the calories and fat that they contain by using two egg whites instead of one whole egg. Make an egg white omelet and load it up with your favorite veggies.

10. Peppers

Capsaicin is what gives hot peppers their kick, and it also happens to be what makes them so good for you. It stimulates the mucus membrane in your respiratory tract, helping clear out congestion. Pick your favorite peppers and mix them with your other favorite vegetables in a stir fry for some extra excitement in a healthy dish.

11. Whole Grains

Whole grains contain a lot of minerals, phosphorus, zinc and iron. They are loaded with everything you need for good heart health and the fiber could reduce gallstones in women. Two top choices are buckwheat and quinoa, a complete protein. Many foods will advertise whether they contain whole grains or not on the labels. Switching to whole wheat bread is another way to get this super food.

12. Turkey

Avid meat eaters should be happy to see a dark meat make the list of super foods. It's high in protein, like most meats, but low in fat and calories. Another thing that makes turkey stand apart from other meats is that it contains selenium, which aids the body's immune system. Make this Thanksgiving treat a part of your summer routine by putting turkey slices on your cold sandwiches.

13. Corn

Eatingwell.com mentioned that corn should be included in your summer super food list. It contains lutein and zeaxanthin - two nutrients also found in spinach and kale - which help form macular pigment in your eyes. It will protect you from the sun's damaging rays and reduce the risk of developing macular degeneration. Try some grilled corn on the cob next time you have the grill started up.

14. Flax

Flax seeds are full of protein, fiber, and omega 3 fatty acids. Plus, just one ounce of this super food contains 9% of your daily allowance for iron. In order for your body to receive these benefits, you need to look for pre-ground flax. It is almost tasteless, so it's easy to mix into oatmeal or fruit smoothies.

15. Chocolate

This delicious treat could actually be good for you, really! Studies show that dark chocolate (not milk or white chocolate) may help reduce high blood pressure in middle-aged people. The key to enjoying this super food, though, is eating it in moderation and balancing the extra calories with other lower calorie items in your diet.

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